Lat shrug downs This exercise targets the lower traps, and lats. To perform this exercise, Attach a straight bar to a high pulley cable machine. Stand facing the machine and grab the bar with an overhand grip, slightly wider than shoulder-width. Pull the bar down to your chest, keeping your arms straight.

The lat shrug can be performed using a lat pull-down machine, but the best way to learn the technique is by using a pull-up station. You can use any grip, but I find I get the most range of motion from the neutral grip or palms facing toward each other. Start in a fully stretched-out hang.

Grab your pulldown bar and sit down on the lat pulldown machine. Extend your arms overhead and keep them straight throughout. Shrug your shoulders down and back. Imagine you are trying to put your shoulder blades in your back pockets. Let your shoulders rise up to your ears and repeat.